Every Your Personal Trainer column features a link to the latest Healthy Recipe of the Week.
Bon Appetite!
Bon Appetite!
Crunchy Chicken Fingers With Tangy Dipping Sauce
Prep time: 10 minutes
Cook time: 12 minutes
Yields: 4 servings
Serving Size: 3 chicken strips, ¼ C sauce
Ingredients
For chicken:½ tsp reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative)
¼ tsp ground black pepper
1 Tbsp whole-wheat flour
12 oz boneless, skinless, chicken breast, cut into 12 strips
2 Tbsp fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 C cornflake cereal, crushed
For sauce:
¼ C ketchup
¼ C 100 percent orange juice
¼ C balsamic vinegar
2 Tbsp honey
2 tsp deli mustard
1 tsp Worcestershire sauce
Calories: 248, Total fat: 2g, Saturated fat: 1g, Cholesterol: 47mg,
Sodium: 422mg, Total fiber: 1g, Protein: 20g, Carbohydrates: 36g,
Potassium: 303mg
Directions
1. Preheat oven to 400º F.
2. Mix crab seasoning, pepper, and flour in a bowl.
3. Add chicken strips, and toss well to coat evenly.
4. Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well.
5. Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.)
6. Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165º F).
7. Meanwhile, prepare the sauce by combining all ingredients and mixing well.
8. Serve three chicken strips with ¼ cup dipping sauce.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Prep time: 10 minutes
Cook time: 12 minutes
Yields: 4 servings
Serving Size: 3 chicken strips, ¼ C sauce
Ingredients
For chicken:½ tsp reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a sodium-free alternative)
¼ tsp ground black pepper
1 Tbsp whole-wheat flour
12 oz boneless, skinless, chicken breast, cut into 12 strips
2 Tbsp fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 C cornflake cereal, crushed
For sauce:
¼ C ketchup
¼ C 100 percent orange juice
¼ C balsamic vinegar
2 Tbsp honey
2 tsp deli mustard
1 tsp Worcestershire sauce
Calories: 248, Total fat: 2g, Saturated fat: 1g, Cholesterol: 47mg,
Sodium: 422mg, Total fiber: 1g, Protein: 20g, Carbohydrates: 36g,
Potassium: 303mg
Directions
1. Preheat oven to 400º F.
2. Mix crab seasoning, pepper, and flour in a bowl.
3. Add chicken strips, and toss well to coat evenly.
4. Combine milk and egg white in a separate bowl, and mix well. Pour over seasoned chicken, and toss well.
5. Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.)
6. Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165º F).
7. Meanwhile, prepare the sauce by combining all ingredients and mixing well.
8. Serve three chicken strips with ¼ cup dipping sauce.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Cocoa-Spiced Beef Tenderloin With Pineapple Salsa
Prep time: 20 minutes
Cook time: 20 minutes
Yields: 4 servings
Serving Size: 4 oz tenderloin roast, ¼ C salsa
Ingredients
½ Tbsp vegetable oil
1 beef tenderloin roast (16 oz)
For salsa:
½ C canned diced pineapple, in fruit juice, chopped into small pieces
¼ C red onion, minced
2 tsp fresh cilantro, rinsed, dried, and chopped (or substitute ¼ tsp dried coriander)
1 Tbsp lemon juice
For seasoning:
1 tsp ground black pepper
1 tsp ground coriander
1 Tbsp ground cinnamon
¼ tsp ground allspice
1 Tbsp cocoa powder (unsweetened)
2 tsp chili powder
¼ tsp salt
Calories: 215, Total fat: 9g, Saturated fat: 3g, Cholesterol: 67mg,
Sodium: 226mg, Total fiber: 2g, Protein: 25g, Carbohydrates: 9g,
Potassium: 451mg
Directions
1. Preheat oven to 375º F.
2. For the salsa, combine all ingredients and toss well. Let sit for 10–15 minutes to marinate while preparing the seasoning and cooking the meat.
3. For the beef tenderloin seasoning, combine all ingredients. Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast.
4. Place the seasoned roast on a roasting or broiling pan and roast 10–15 minutes (to a minimum internal temperature of 145 ºF). Let cool for 5 minutes before carving into 16 slices (1 ounce each).
5. Serve four slices of the tenderloin with ¼ cup salsa on the side.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Prep time: 20 minutes
Cook time: 20 minutes
Yields: 4 servings
Serving Size: 4 oz tenderloin roast, ¼ C salsa
Ingredients
½ Tbsp vegetable oil
1 beef tenderloin roast (16 oz)
For salsa:
½ C canned diced pineapple, in fruit juice, chopped into small pieces
¼ C red onion, minced
2 tsp fresh cilantro, rinsed, dried, and chopped (or substitute ¼ tsp dried coriander)
1 Tbsp lemon juice
For seasoning:
1 tsp ground black pepper
1 tsp ground coriander
1 Tbsp ground cinnamon
¼ tsp ground allspice
1 Tbsp cocoa powder (unsweetened)
2 tsp chili powder
¼ tsp salt
Calories: 215, Total fat: 9g, Saturated fat: 3g, Cholesterol: 67mg,
Sodium: 226mg, Total fiber: 2g, Protein: 25g, Carbohydrates: 9g,
Potassium: 451mg
Directions
1. Preheat oven to 375º F.
2. For the salsa, combine all ingredients and toss well. Let sit for 10–15 minutes to marinate while preparing the seasoning and cooking the meat.
3. For the beef tenderloin seasoning, combine all ingredients. Lightly oil the tenderloin and spread an even layer of the dry seasoning over the entire roast.
4. Place the seasoned roast on a roasting or broiling pan and roast 10–15 minutes (to a minimum internal temperature of 145 ºF). Let cool for 5 minutes before carving into 16 slices (1 ounce each).
5. Serve four slices of the tenderloin with ¼ cup salsa on the side.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Whole-Wheat Bow Tie Pasta With Puttanesca Sauce
Capers, olives, and anchovy paste will make this quick, but rich, sauce a weeknight favorite
Prep time: 10 minutes
Cook time: 12 minutes
Yields: 4 servings
Serving Size: about 1½ C pasta
Ingredients
8 oz whole-wheat bow tie pasta (farfalle)
2 Tbsp olive oil
1½ C onion, diced
2 Tbsp garlic, minced or pressed (about 5 cloves)
¼ tsp cayenne pepper
2 tsp anchovy paste (optional)
1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped
1 Tbsp capers
8 pitted black olives, each sliced lengthwise into 6 pieces
4 fresh parsley sprigs, rinsed and dried (optional)
Calories: 342, Total fat: 8g, Saturated fat: 1g, Cholesterol: 9mg,
Sodium: 455mg, Total fiber: 12g, Protein: 11g, Carbohydrates: 62g,
Potassium: 537mg
Directions
1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
2. Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.
3. Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften.
4. Add garlic, cayenne pepper, and anchovy paste. Cook and stir another 5 minutes.
5. Add chopped tomatoes, capers, and olives. Cook and stir until heated through.
6. Divide pasta among four dinner plates (about 1½ cups each). Spoon sauce over pasta. Garnish with parsley if desired.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Capers, olives, and anchovy paste will make this quick, but rich, sauce a weeknight favorite
Prep time: 10 minutes
Cook time: 12 minutes
Yields: 4 servings
Serving Size: about 1½ C pasta
Ingredients
8 oz whole-wheat bow tie pasta (farfalle)
2 Tbsp olive oil
1½ C onion, diced
2 Tbsp garlic, minced or pressed (about 5 cloves)
¼ tsp cayenne pepper
2 tsp anchovy paste (optional)
1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped
1 Tbsp capers
8 pitted black olives, each sliced lengthwise into 6 pieces
4 fresh parsley sprigs, rinsed and dried (optional)
Calories: 342, Total fat: 8g, Saturated fat: 1g, Cholesterol: 9mg,
Sodium: 455mg, Total fiber: 12g, Protein: 11g, Carbohydrates: 62g,
Potassium: 537mg
Directions
1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
2. Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.
3. Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften.
4. Add garlic, cayenne pepper, and anchovy paste. Cook and stir another 5 minutes.
5. Add chopped tomatoes, capers, and olives. Cook and stir until heated through.
6. Divide pasta among four dinner plates (about 1½ cups each). Spoon sauce over pasta. Garnish with parsley if desired.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Make Your Own Snack Mix
Making your own snack mix can be healthier and less expensive than buying it
Prep time: 5 Minutes
Cook time: 0 Minutes
Yields: 4 servings
Serving Size: ½ C
Ingredients
1 C toasted oat cereal
¼ C unsalted dry roasted peanuts (or other unsalted nut)
¼ C raisins
¼ C dried cranberries
Calories: 136, Total fat: 5g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 75mg, Total fiber: 2g, Protein: 3g, Carbohydrates: 22g,
Potassium: 170mg, Vitamin A: 4%, Vitamin C: 4%, Calcium: 2%,
Iron: 15%
Percent Daily Values are based on a 2,000 calorie diet.
Directions
1. Combine all ingredients, and toss well.
2. Serve immediately, or store for later snacking.
Tip: Put snack mix in individual snack-sized bags for a great grab-and-go snack.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Making your own snack mix can be healthier and less expensive than buying it
Prep time: 5 Minutes
Cook time: 0 Minutes
Yields: 4 servings
Serving Size: ½ C
Ingredients
1 C toasted oat cereal
¼ C unsalted dry roasted peanuts (or other unsalted nut)
¼ C raisins
¼ C dried cranberries
Calories: 136, Total fat: 5g, Saturated fat: 1g, Cholesterol: 0mg, Sodium: 75mg, Total fiber: 2g, Protein: 3g, Carbohydrates: 22g,
Potassium: 170mg, Vitamin A: 4%, Vitamin C: 4%, Calcium: 2%,
Iron: 15%
Percent Daily Values are based on a 2,000 calorie diet.
Directions
1. Combine all ingredients, and toss well.
2. Serve immediately, or store for later snacking.
Tip: Put snack mix in individual snack-sized bags for a great grab-and-go snack.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Beef Steak with Carrots and Mint
Prep time: 15 minutes
Cook time: 15 minutes
Yields: 4 servings
Serving Size: 3 oz steak, ½ C salad
Ingredients
For steak: 4 beef top sirloin steaks, lean (3 oz each)
¼ tsp salt
¼ tsp ground black pepper
½ Tbsp olive oil
For salad: 1 C carrots, rinsed and grated
1 C cucumber, rinsed, peeled, and sliced
1 Tbsp olive oil
2 Tbsp fresh mint, rinsed, dried, and shredded (or ½ Tbsp dried)
¼ tsp salt
¼ tsp ground black pepper
½ C orange juice
Calories: 191, Total fat: 9g, Saturated fat: 2g, Cholesterol: 35mg, Sodium: 359mg, Total fiber: 1g, Protein: 19g, Carbohydrates: 9g,
Potassium: 451mg
Directions
1. For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
2. For the salad, combine all the ingredients in a bowl, and mix gently. Marinate salad for at least 5–10 minutes to blend flavors before serving. (Salad can be made up to 3 hours in advance and refrigerated.)
3. Season the steaks with salt and pepper, and lightly coat with oil.
4. Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).
5. Remove from the heat and let cool for 5 minutes.
6. Serve one 3-ounce steak with ½ cup salad on the side.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Prep time: 15 minutes
Cook time: 15 minutes
Yields: 4 servings
Serving Size: 3 oz steak, ½ C salad
Ingredients
For steak: 4 beef top sirloin steaks, lean (3 oz each)
¼ tsp salt
¼ tsp ground black pepper
½ Tbsp olive oil
For salad: 1 C carrots, rinsed and grated
1 C cucumber, rinsed, peeled, and sliced
1 Tbsp olive oil
2 Tbsp fresh mint, rinsed, dried, and shredded (or ½ Tbsp dried)
¼ tsp salt
¼ tsp ground black pepper
½ C orange juice
Calories: 191, Total fat: 9g, Saturated fat: 2g, Cholesterol: 35mg, Sodium: 359mg, Total fiber: 1g, Protein: 19g, Carbohydrates: 9g,
Potassium: 451mg
Directions
1. For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
2. For the salad, combine all the ingredients in a bowl, and mix gently. Marinate salad for at least 5–10 minutes to blend flavors before serving. (Salad can be made up to 3 hours in advance and refrigerated.)
3. Season the steaks with salt and pepper, and lightly coat with oil.
4. Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).
5. Remove from the heat and let cool for 5 minutes.
6. Serve one 3-ounce steak with ½ cup salad on the side.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Italian Vegetable Bake
Baked Veggie Casserole
Prep time: 20 minutes
Cook time: 1 hour 30 minutes
Yields: 18 servings
Serving Size: 1/2 cup
Ingredients
1 can (28 oz) no-salt-added whole tomatoes
1 medium-sized onion, sliced
½ lb fresh green beans, sliced
½ lb fresh okra, cut into ½-inch pieces (or ¾ C frozen okra)
¾ C finely chopped green pepper
2 Tbsp lemon juice
1 tsp chopped fresh basil (or 1 tsp dried basil)
1½ tsp chopped fresh oregano leaves (or ½ tsp dried oregano)
3 medium-sized zucchini, cut into 1-inch cubes
1 medium-sized eggplant, pared and cut into 1-inch cubes
2 Tbsp grated Parmesan cheese
Calories: 36, Total fat: 1g, Saturated fat: 1g, Cholesterol: 1mg, Sodium: 86mg
Directions
1. Drain and coarsely chop the tomatoes. Save liquid.
2. In a casserole dish, mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325 °F for 15 minutes.
3. Mix in the zucchini and eggplant, and continue baking, covered, for 60 to 70 more minutes or until vegetables are tender. Stir occasionally.
4. Sprinkle top with Parmesan cheese just before serving.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Baked Veggie Casserole
Prep time: 20 minutes
Cook time: 1 hour 30 minutes
Yields: 18 servings
Serving Size: 1/2 cup
Ingredients
1 can (28 oz) no-salt-added whole tomatoes
1 medium-sized onion, sliced
½ lb fresh green beans, sliced
½ lb fresh okra, cut into ½-inch pieces (or ¾ C frozen okra)
¾ C finely chopped green pepper
2 Tbsp lemon juice
1 tsp chopped fresh basil (or 1 tsp dried basil)
1½ tsp chopped fresh oregano leaves (or ½ tsp dried oregano)
3 medium-sized zucchini, cut into 1-inch cubes
1 medium-sized eggplant, pared and cut into 1-inch cubes
2 Tbsp grated Parmesan cheese
Calories: 36, Total fat: 1g, Saturated fat: 1g, Cholesterol: 1mg, Sodium: 86mg
Directions
1. Drain and coarsely chop the tomatoes. Save liquid.
2. In a casserole dish, mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325 °F for 15 minutes.
3. Mix in the zucchini and eggplant, and continue baking, covered, for 60 to 70 more minutes or until vegetables are tender. Stir occasionally.
4. Sprinkle top with Parmesan cheese just before serving.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Cold Fusilli Pasta
With Summer Vegetables
A whole new twist on pasta salad!
Prep time: 20 minutes
Cook time: 10 minutes
Yields: 4 servings
Serving Size: about 1½ C pasta
Ingredients
8 oz whole-wheat fusilli (spiral) pasta
2 C cherry tomatoes, rinsed and halved
1 large green bell pepper, rinsed and sliced in pieces ¼ inch wide by 2 inches long
½ C red onion, thinly sliced
1 medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C)
1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
1 Tbsp fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried)
¼ tsp salt
⅛ tsp ground black pepper
1 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
½ C shredded Parmesan cheese
Calories: 418, Total fat: 11g, Saturated fat: 3g, Cholesterol: 10mg
Sodium: 455mg, Total fiber: 13g, Protein: 21g, Carbohydrates: 63g
Potassium: 576mg
Directions
1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
2. Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.
3. Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.
4. Add the cooled pasta.
5. Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.
6. Divide into four equal portions. Top each with 2 tablespoons shredded Parmesan cheese.
Tip: Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
With Summer Vegetables
A whole new twist on pasta salad!
Prep time: 20 minutes
Cook time: 10 minutes
Yields: 4 servings
Serving Size: about 1½ C pasta
Ingredients
8 oz whole-wheat fusilli (spiral) pasta
2 C cherry tomatoes, rinsed and halved
1 large green bell pepper, rinsed and sliced in pieces ¼ inch wide by 2 inches long
½ C red onion, thinly sliced
1 medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C)
1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
1 Tbsp fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried)
¼ tsp salt
⅛ tsp ground black pepper
1 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
½ C shredded Parmesan cheese
Calories: 418, Total fat: 11g, Saturated fat: 3g, Cholesterol: 10mg
Sodium: 455mg, Total fiber: 13g, Protein: 21g, Carbohydrates: 63g
Potassium: 576mg
Directions
1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
2. Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.
3. Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.
4. Add the cooled pasta.
5. Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.
6. Divide into four equal portions. Top each with 2 tablespoons shredded Parmesan cheese.
Tip: Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
20-Minute Chicken Creole
This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce
Prep time: 15 minutes
Cook time: 20 minutes
Yields: 4 servings
Serving Size: 1½ C
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 C canned whole peeled tomatoes, chopped
1 C chili sauce (look for lowest sodium version)
1½ C green bell pepper, rinsed and chopped
1½ C celery, rinsed and chopped
¼ C onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
¼ tsp crushed red pepper
¼ tsp salt
Cooking spray
Calories 274, Total fat 5g Saturated fat 1g Cholesterol 73mg
Sodium 383mg, Total fiber 4g Protein 30g Carbohydrates 30g Potassium 944mg
Directions
1. Spray sauté pan with cooking spray. Preheat over high heat.
2. Cook chicken in hot sauté pan, stirring for 3–5 minutes. Reduce heat.
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
4. Simmer, covered, for 10 minutes.
Tip: Delicious served over rice.
This quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce
Prep time: 15 minutes
Cook time: 20 minutes
Yields: 4 servings
Serving Size: 1½ C
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 C canned whole peeled tomatoes, chopped
1 C chili sauce (look for lowest sodium version)
1½ C green bell pepper, rinsed and chopped
1½ C celery, rinsed and chopped
¼ C onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
¼ tsp crushed red pepper
¼ tsp salt
Cooking spray
Calories 274, Total fat 5g Saturated fat 1g Cholesterol 73mg
Sodium 383mg, Total fiber 4g Protein 30g Carbohydrates 30g Potassium 944mg
Directions
1. Spray sauté pan with cooking spray. Preheat over high heat.
2. Cook chicken in hot sauté pan, stirring for 3–5 minutes. Reduce heat.
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
4. Simmer, covered, for 10 minutes.
Tip: Delicious served over rice.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Brazilian Rice Casserole
A fruit salad would be a great complement to this dish.
Prep time: 10 minutes
Cook time: 30 minutes
Yields: 8 servings
Serving Size: ¾ C
Ingredients:
Nonstick cooking spray
2 boxes (12 oz each) frozen spinach, thawed
1 C cooked brown rice
2 Tbsp olive oil
1 C liquid egg substitute
¾ C fat-free shredded mozzarella cheese
1 C fat-free (skim) milk
½ medium onion, chopped
½ Tbsp low-sodium Worcestershire sauce
¼ tsp dried marjoram
¼ tsp dried thyme
¼ tsp dried rosemary
Calories 137, Total fat 6g, Saturated fat 2g, Cholesterol 6mg, Sodium 186mg, Total fiber 3g, Protein 10g, Carbohydrates 12g,
Potassium 309mg
Directions
1. Preheat oven to 350 °F.
2. Spray a 2-quart baking dish with nonstick cooking spray.
3. Place thawed spinach in a colander and press to remove excess water.
4. Place the spinach in a large mixing bowl, and add remaining ingredients. Mix until combined.
5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
6. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
A fruit salad would be a great complement to this dish.
Prep time: 10 minutes
Cook time: 30 minutes
Yields: 8 servings
Serving Size: ¾ C
Ingredients:
Nonstick cooking spray
2 boxes (12 oz each) frozen spinach, thawed
1 C cooked brown rice
2 Tbsp olive oil
1 C liquid egg substitute
¾ C fat-free shredded mozzarella cheese
1 C fat-free (skim) milk
½ medium onion, chopped
½ Tbsp low-sodium Worcestershire sauce
¼ tsp dried marjoram
¼ tsp dried thyme
¼ tsp dried rosemary
Calories 137, Total fat 6g, Saturated fat 2g, Cholesterol 6mg, Sodium 186mg, Total fiber 3g, Protein 10g, Carbohydrates 12g,
Potassium 309mg
Directions
1. Preheat oven to 350 °F.
2. Spray a 2-quart baking dish with nonstick cooking spray.
3. Place thawed spinach in a colander and press to remove excess water.
4. Place the spinach in a large mixing bowl, and add remaining ingredients. Mix until combined.
5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
6. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.